Twosignificant elements of a well-balanced diet are vegetables and fruits. In order to have a healthy hearth and to decrease the risk of cancer, health specialists suggest eating five pieces or portions of vegetables or fruits. As an example, a medium sized apple fruit can be considered as one portion to be used daily.

Apples can also be a perfect fresh snack for children and those who are conscious of their health and fitness.

The apple fruit is a rich source of phyto-nutrients and polyphenolics that are necessary for being in good health and normal growth.Phyto-nutrients are antioxidants which have an important role in promoting health and reducing diseases. Health experts believe that antioxidants prevent cells degradation and empower the immune system. In a study done by USDA scientist over the antioxidant amount of one hundred foods, Granny Smith and Red Delicious apples were at the 12th place. This result shows that these two apples are good sources of anti-oxidants.

The most nutrients of the delicious and crunchy apple fruitsare under their skin.Apples are the rich source of vitamins such as vitamin c, vitamin A, vitamin E, vitamin K, potassium, and folic acid; however, they are completely free from sodium, fat and cholesterol. Apple fruit also contains Beta-Carotene. The vitamin C, which is a kind of antioxidants, aids in fighting against free radicals. In comparison to red apples, green apples contain the higher amount of vitamin C.The apple fruit also contain B-complex vitamins like vitamin B6 (pyridoxine), Riboflavin and Thiamin.

Moreover, in apples there are minor quantities of minerals such as calcium, phosphorus and potassium. Potassium is one of the cell’s elements which aids in regulation of blood pressure and heart rate.

Both the skin and the inner side of the apple fruit contain dietary fiber. About 80 percent of an apple fruit is water, 10 percent or more is composed of carbohydrate, and the other 4 percent contains various beneficial minerals and vitamins. In condition of not using the apple core and skin, the amount of dietary fiber and the dose of vitamin C becomes half, but the sugar amount won’t decrease. There are two fiber types: soluble and insoluble. The soluble fiber in apple fruit is named pectin which has a lot of health benefits. Furthermore, apples contain tartaric acid that result in apples tart taste.

The real benefits of apple fruit and the nutrients mentioned above emphasizesthe old phrase which says: “An apple a day keeps doctors away”.The following table borrowed from USDA Nutrient Database reveals the nutritional values of the wonderful apple fruit per 100 grams.